Monday: Snatch: 2,2,3,3,2,2 2. Hang power snatch: 2,2,3,3,2,2 3. Ab twists: 3 x 30 Wednesday: Clean + Front squat x 4 x 3 sets 2. Hang power clean: 2,2,3,3,2,2 3. Jerk: 1,1,1,1,1,1 4. Banded Glute ham raise x 3 x 12 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: HandstandContinue reading “Weightlifting December 5th, 7th, 9th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday December 5th
This past Saturday was the third Havoc Games Competition and by far the best! Thank you to all those who competed! You guys made us so proud! Each one of you fought for PR’s and showed the true meaning of Havoc! Special thanks goes out to all the Volunteers! Without you guys we would notContinue reading “WOD Monday December 5th”
Gymnastics December 6th / December 8th
It is that time! Sign up for this months Gymnastics Class this Tuesday at 6 pm. This month is all about Muscle ups!! Tuesday December 6th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent.Continue reading “Gymnastics December 6th / December 8th”
HavocFIT December 5th – December 9th
Monday December 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Back Squat: 2, 2, 2 @ 90% of your max *Do 10 Glute Ham Sit ups between each set 4. Back Squat: Max reps @ 70% your max 5. 5 Rounds for Time: 3 Burpees 3 Dumbbell Clean and Press (eachContinue reading “HavocFIT December 5th – December 9th”
WOD Friday December 2nd
This Saturday!!! Get Ready!!! No Class tomorrow night at 6 or 7. Judges meeting at 6. Warm up: Pushups x 20 / Pullups x 10 Bench Press: 1,1,1,1,1 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between effortsContinue reading “WOD Friday December 2nd”
WOD Thursday December 1st
This Saturday!!! Get Ready!!! Warm up: Glute ham raise x 15 / Air squat to high jump x 15 / Kettlebell swing x 30 Sumo Deadlift: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)
WOD Wednesday November 30th
This Saturday!!! Get Ready!!! Warm up: Snatch stuff Every 30 seconds for 5 Minutes ( 0:00 – 4:30 ) 1 Hang snatch @ The 6 minute mark Every minute for 10 minutes ( 6:00 – 15:00 ) 1 Snatch @ The 18 minute mark Every 2 minutes for 10 minutes ( 18:00 – 28:00 )Continue reading “WOD Wednesday November 30th”
WOD Tuesday November 29th
This Saturday!!! Get Ready!!! Warm up: 500 meter row / 5 Minutes of empty bar work 25 Minutes to find a max power clean or clean 2. 15, 10, 5 Reps for time of: Power Snatch Box Jump Toes to Bar Double under
Gymnastics November 29th / December 1st
Tuesday November 29th Warm Up: 2 rounds 5 pull ups 5 push ups Run 200m Skill Strength: Max Effort A: Practice Toe Nail strict transition B: 7×1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling Strength A: Practice Gymnastic Swing A1: 4×8Continue reading “Gymnastics November 29th / December 1st”
HavocFIT November 28th – December 2nd
Monday November 28th: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats 3. Back Squat: 4, 4, 4, 4 @ 80% of your max *Do 8 Toes to Bar between each set 4. As many Rounds as possible in 10 minutes: Begin with a 500 meter row Whatever timeContinue reading “HavocFIT November 28th – December 2nd”
CrossFit Havoc 